RSS Feedhttp://10.40.239.129/blogs/rss-feed/Blog RSS Feeden{A81D60A5-A034-4E61-BD8C-2B728E35022B}http://10.40.239.129/blogs/2014/06/4-agility-ladder-drills-for-at-home-workout/4 Agility Ladder Drills for At-home Workout<p>You don't have to run out to the store and purchase an agility ladder if you want to do these drills. You can if you want, but they're not required. You can draw one on your driveway using sidewalk chalk. You can use floor tiles in your basement. Or you can simply imagine the squares on your floor as you do the workout.&nbsp;</p>
<p>I recommend starting out with some of the more simple drills and then working your way up to the more complicated ones. I'll out line the drills below, but invite you to adjust as needed to change things up. You can also watch the video below to see me demonstrate each drill.&nbsp;</p>
<p><strong>WARM UP</strong></p>
<p>You can get warmed up by taking a five minute walk on the treadmill or around your neighborhood. It will help get your heart pumping and muscles ready for a workout.&nbsp;</p>
<p><strong>DRILL 1</strong></p>
<p>Start at one end of the agility ladder. At a good pace, step each foot into each square, making your way to the other end of the ladder. Then turn around and head back to the end you started at.&nbsp;</p>
<p><strong>DRILL 2</strong></p>
<p>Stand to the side of the ladder, but face it so the squares are in front of you. Step each foot into and out of each square, making your way laterally along the side of the ladder. Once you reach the other side, repeat the same movement but in the other direction, making your way back to the side you started on.&nbsp;</p>
<p><strong>DRILL 3</strong></p>
<p>Stand at the end of the ladder and hop with both feet into each square, making your way down the ladder and back to the side you started on.&nbsp;</p>
<p><strong>DRILL 4</strong></p>
<p>Make your way from one end of the ladder to the next, alternating your jump to land your feet together in one square, then splitting them to each side of the ladder, then together again in the next square in the ladder.&nbsp;</p>
<p>Ideally, you want to get 10 minutes of back-to-back cardio, so you can alternate between these drills for a period of 10 minutes, five days a week. Again, if you have any questions about how these drills are performed, check out this video on our YouTube channel: <a href="https://www.youtube.com/watch?feature=player_embedded&amp;v=bXWYGdcEjo4" target="_blank"><strong>Video Link</strong></a></p>Tue, 17 Jun 2014 00:00:00 -0600{B3D505AC-FD76-4C28-BC31-782EE62D3630}http://10.40.239.129/blogs/2014/06/distracted-eating-is-bad-for-you-dont-do-it/Distracted Eating is Bad for You: Don&#39;t Do It<p>We are probably all guilty of turning on the TV as we sit down for dinner, either to catch our favorite show or a sporting event that we just can't miss. Regardless of why you do it, there is an impact when it comes to eating healthy, so I offer this simple advice: Don&rsquo;t eat in front of the TV/computer/other electronics!</p>
<p>Eating when we are distracted, such as when we are on our electronics, means that we are more likely to overeat. This is because we are not paying attention to our hunger and our fullness levels. We're paying more attention to what we are watching or doing, than when our body is saying its full.&nbsp;</p>
<p>It may sound simple, but if you've formed a habit of distracted eating, it might be hard to break. Next time you sit down to eat a meal (or even a snack), take a 10-minute break to enjoy your food! You will most likely end up being more productive after taking a break and will avoid the pitfalls of mindless eating.</p>Mon, 16 Jun 2014 00:00:00 -0600{360CB807-EB93-414D-9D97-0DCFCC69B144}http://10.40.239.129/blogs/2014/06/my-heart-challenge-play-at-home-contestant-says-this-is-a-life-long-change/My Heart Challenge: Play at Home Contestant says, &quot;This is a Life-long Change&quot;<p class="Body">I started off the My Heart Challenge with great success. I dropped some decent weight and was feeling good about my progress. However the past few weeks have been a bit of a challenge. </p>
<p class="Body">I had several social situations come up that involved eating out, and my choices have not been good. I've seen my weight go up and down and I've lost and gained the same 2 pounds a few times. </p>
<p class="Body">With all of these challenges I've had to look at the positive things that are happening. My clothes are fitting looser and I have a lot more energy. I feel that I even look better. I am more aware of the choices I make and try to make better choices. </p>
<p class="Body">Probably the best thing to come from this is I want to exercise now. I look forward to hopping on that elliptical every day and pushing myself. I have started looking for other ways to stay active and even looked into a local hiking group. My wife is starting to get on board and I look forward to further inspiring her.</p>
<p class="Body">I'm further motivated by the fact that we are going to try to adopt soon. My wife has psoriatic arthritis and we cannot have kids of our own due to the medication she is on causing birth defects. Once we are lucky enough to adopt, I want to make sure that we are around for our child for a long time. This challenge is the first step in this larger process. I'm excited to be healthy for our future children. </p>
<p class="Body">These are the things that will motivate me after this challenge is through. This is not just a two-month contest. For me this is a life-long change. I'm excited for the future and continue to make sure I look for the positive, even when there may be a setback.</p>Fri, 13 Jun 2014 00:00:00 -0600{4C48D3E6-85E8-45AF-B9C3-A702EC03826D}http://10.40.239.129/blogs/2014/06/5-tips-for-starting-your-summer-exercise-routine/5 Tips for Starting Your Summer Exercise Routine<p><strong>Make a plan:</strong> What do you want to achieve this summer? Run a 5K? Play soccer with your kids? Have an idea of what you want to participate in, or accomplish by summers&rsquo; end.&nbsp;</p>
<p><strong>Write your goal down:</strong> It has been found that individuals who write down their goals are 42% more likely to achieve their goals, just by writing them down!</p>
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<p><strong>Find activities you enjoy doing:</strong>&nbsp;Summer is a great time to try new activities. Get outdoors and try something you&rsquo;ve always wanted to do. Not only does this switch up your routine, but it also starts training other muscles you may have missed in the gym. Have you ever tried stand-up paddle boarding?</p>
<p><strong>Meet a buddy:</strong> Commit to meeting a friend for a morning walk, or an evening gym session, and you&rsquo;ll be more likely to follow through. Not only will you get a built-in social activity, but you&rsquo;ll also be improving your health at the same time.</p>
<p><strong>Progress:</strong> The first goal of an exercise routine is getting 30-60 minutes of activity, 5 days/week. Once you&rsquo;ve hit this goal, slowly increase your time and intensity. By rotating through various activities, you can increase overall health and fitness levels.</p>
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</div>Mon, 09 Jun 2014 00:00:00 -0600{98BB5067-7265-4175-AB3D-D1BD5C459BCC}http://10.40.239.129/blogs/2014/05/eat-healthy-snacks-during-the-day-to-prevent-overeating-at-meals/Eat Healthy Snacks During the Day to Prevent Overeating at Meals<p>The problem with going long periods of time without eating is two-fold:</p>
<ul>
<li>We tend to overeat at our next meal when we go too long without eating</li>
<li>Our metabolism is healthier when it is getting a more regular, consistent intake. &nbsp;Think of your metabolism as a fire &ndash; the more fuel we give to the fire, the more it burns. &nbsp;If we don&rsquo;t give fuel to the fire often enough, the fire dies out</li>
</ul>
<p>So, if a meal will be more than 5 hours apart (such as lunch at noon and dinner at 6pm), consider getting a snack in the middle of the afternoon to break up that chunk of time. But be sure it's a healthy snack, so if you need some ideas, check out my earlier blog post on&nbsp;<a href="http://intermountainhealthcare.org/blogs/2014/04/guide-to-choosing-heart-healthy-snacks" target="_blank">heart-healthy snack ideas</a>.&nbsp;</p>Fri, 30 May 2014 00:00:00 -0600{913E79FA-F1F1-42F1-BA58-C881D233857A}http://10.40.239.129/blogs/2014/05/my-heart-challenge-contestant-shares-benefits-of-going-soda-free/My Heart Challenge Contestant Shares Benefits of Going Soda Free<p><em>He writes,</em></p>
<p class="Body">I have noticed a lot of benefits from participating in this challenge. I feel like i've got more energy, I feel like I sleep better, and I've started looking for more activities to keep me busy and challenged. One of the biggest health benefits I've seen is I rarely suffer from acid reflex any more. </p>
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<p class="Body">Previous to starting the challenge I was drinking at least one can of soda pop a day, and often it was 2-3 cans. When I started the challenge I decided to quit cold turkey. I knew that soda pop was not really very good for me, even if it was the diet stuff. Since quitting i've learned to love water, and have looked for different ways to flavor it up a bit. I started using the water enhancers such as Mio and have found they give a lot of variety to my water. </p>
<p> </p>
<p> </p>
<p class="Body">A benefit to changing to water along with eating healthier is that my acid reflux has essentially disappeared. Prior to starting the challenge, I had been taking Zantac daily along with Tums several times a day. It was miserable. At times the reflux was so bad I would wake from a sound sleep with my throat burning from the acid. Since I started the challenge, I have taken Zantac a couple of times and that was when I had some social situations and couldn't eat as well as I would have liked. Additionally I do not shy away from acidic foods such as lemonade and pineapple. Prior to the challenge, I would have been afraid that the acids in these foods would aggravate my acid reflux. </p>
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<p> </p>
<p class="Body">I am so excited about this benefit as I feel so much better without the acid reflux. This reason alone has given me so much motivation to continue long after the challenge is over.</p>
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</p>Tue, 27 May 2014 00:00:00 -0600{859F11A1-8A40-4ABE-908B-F9D216E9C3E8}http://10.40.239.129/blogs/2014/05/my-heart-challenge-contestants-signs-up-for-first-triathlon/My Heart Challenge Contestant Signs up for First Triathlon<p class="p1">I have officially signed up for my first triathlon.&nbsp;&nbsp;My family is being totally supportive.&nbsp;&nbsp;I was concerned they would think that I lost my mind.&nbsp;&nbsp;Not because I signed up, they are getting used to my new found desire to challenge myself, but that they would worry because I don&rsquo;t know how to swim.&nbsp;&nbsp;Well, I should clarify that, I don&rsquo;t know how to swim properly.</p>
<p class="p1">One daughter was concerned about where the swimming took place &ndash; open water or pool.&nbsp;&nbsp;Well, I may have gone a little crazy but I didn&rsquo;t completely jump off the deep end.&nbsp;&nbsp;I signed up for the Triathamom this August.&nbsp;&nbsp;This is a &ldquo;sprint&rdquo; style triathlon.&nbsp;&nbsp;Swim 300 meters in a pool, a 12 mile bike ride and a 5K run.</p>
<p class="p1">Now, here I am, entered in my first triathlon!&nbsp;&nbsp;I can run, slowly.&nbsp;&nbsp;I can ride, efficiently enough.&nbsp;&nbsp;I don&rsquo;t want to dog paddle for 300 meters so, I signed up for swimming lessons!&nbsp;&nbsp;If you think spandex is humbling, try finding a swimsuit that will work for lap swimming.&nbsp;&nbsp;It needs to be form fitting and you must be able to move in it.&nbsp;&nbsp;The suck-my-gut-in suit wasn&rsquo;t going to do it.</p>
<p class="p1">Saturday, I received my first lesson and after an hour and a half, I begged for mercy.&nbsp;&nbsp;My teacher is excellent, and very patient.&nbsp;&nbsp;She taught me how to time my strokes with my breathing and took me back and forth with a kickboard until she felt I could swim on my own.&nbsp;&nbsp;By the end of my lesson, I was able to almost make it the full length of the pool without stopping!</p>
<p class="p1"><em>Best wishes to Maureen as she competes in her first-ever triathlon.&nbsp;</em></p>Fri, 23 May 2014 00:00:00 -0600{F3D77B21-FD9F-4A1C-882A-FCD4A9ECA570}http://10.40.239.129/blogs/2014/05/the-importance-of-good-hydration-when-exercising-outdoors/The Importance of Good Hydration when Exercising Outdoors<p>With the temperatures rising, our bodies are able to cool themselves through sweating. But ONLY if we have properly hydrated ourselves <em>before</em> the activity begins. It is difficult to maintain proper hydration if you begin with activity. <strong>So, get a head-start on hydration throughout the day if you know you&rsquo;ll be exercising later in the day, especially if you&rsquo;ll be outdoors.</strong>&nbsp;Also be aware that exercising in the heat and humidity can increase the risk of heat-related illnesses.</p>
<p><span style="text-indent: 0.5in;">By consuming enough fluids during exercise, you are protecting your cardiovascular, thermoregulatory, and muscle function, as well as hydration status. If you plan to exercise for an extended period of time, consider a fluid replacement with the addition of carbohydrates. This can help maintain blood glucose during exercise, preserving sugar storage in the muscles which helps delay fatigue.</span></p>
<p><span style="text-indent: 0.5in;">If you're going to be exercising or&nbsp;exerting&nbsp;yourself outdoors, ALWAYS have a bottle of water on-hand and be sure to drink up.&nbsp;</span></p>Fri, 23 May 2014 00:00:00 -0600{3DE09907-6EAE-40B2-9F28-3EAE971BC0D0}http://10.40.239.129/blogs/2014/05/tips-to-help-you-get-through-the-wall-to-better-health/Tips to Help You Get Through the Wall to Better HealthSimple. Just do it. There will be days and even weeks where you feel like you aren't making progress. Yes it will be discouraging. Yes you will feel like giving up. But the satisfaction you will feel by not giving up will be amazing once you do punch through that wall. This is one of my favorite quotes: "One should strive to achieve, not sit in bitter regret" -VNV Nation (Jeremy)<br />
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It's been easy making healthier choices, but staying motivated gets harder each week. I feel like I'm not as supported as I was in the beginning by others, but I have a couple of friends who let me know how proud and supportive they are of me. That really helps when I'm having a bad day, or bad week (like last week), to know that someone is there for me. (Tiffany)<br />
<br />
If you hit a wall is to treat yourself to something to get you motivated again. Sometimes that can be a new workout outfit. Also if you need to mix it up a little change your routine... Confuse your body. (Amanda)<br />
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Go beyond &ldquo;average&rdquo;, it becomes easier as you go! &nbsp;If you keep doing the same things as you have, then don&rsquo;t expect change! You have to make yourself move out of your &ldquo;average &ldquo; and increase the number of steps a day, don&rsquo;t eat that donut&hellip;whatever it is that you would normally do&hellip;stop doing that and practice being above average until that becomes your new &ldquo;average&rdquo; then change again! (James)<br />
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It is hard work to change your eating habits. &nbsp;But, I know my husband and I are thinking of it as a life style change. &nbsp;Not a diet. &nbsp;I have been eating whatever I wanted for 60 years, then one day you realize that you need to make changes...it is hard. &nbsp;But, I feel so much better this past year since we have taken the challenge to eat more healthy. &nbsp;And since I have started this challenge, it has even been better. The times that I get discouraged, I have to remind myself that it took me a long time to get into the shape I am in now. &nbsp;It is not going to reverse in a few weeks. &nbsp;I just need to be patient and keep reminding myself to only eat those things and are good for my body, and get my exercise in each day. &nbsp; Writing down everything that goes into your mouth, really helps me think...do I really want to write that down? &nbsp;<br />
Our kids and Grandkids are all excited for us (my husband and I) that we are getting into a better shape. This spring I challenged one of the Grandsons to do the Triathlon in St George this fall with me, he said he would. &nbsp;And I am now training for 2 Triathlons this fall. &nbsp;I have never felt better! (Cindy)<br />
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My advice to anyone who feels as though they have "hit the wall" is to take a step back, look how far they've already come, take a deep breath, keep focused and change things up. &nbsp;If you walk, try an elliptical. &nbsp;If you ride a stationary bike, try riding hills or intervals. &nbsp;Basically, do something you don't normally do for exercise. &nbsp;Most of the time when you've hit that wall, it's because your body has gotten used to the exercises you do on a regular basis, so you need to change the way your using your muscles. &nbsp;Most importantly, don't give up! (Maureen)<br />
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Making lifestyle changes is tough work, and sometimes it can feel like you have hit a wall. What advice would you offer to people who feel like they have hit that wall, but want to keep going? It is kind of funny that this is the question this week because I feel like I have hit a wall (sort of speak). This week was the one year angelversary of my niece Tayla who was killed last May in a car accident and I found this week to be really hard to stay of track and because of this I have gained weight a lot this week so now I feel like I have hit a wall. My advice to anyone that feels like they have hit a wall is just to not give up!! Just keep trying and with a lot of patience and determination soon that wall will crumble and fall down. I would also advice that they find a buddy to work with someone who can help encourage them and help them continue to be motivated so that they can continue to be successful. (Korianne)<br />
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Change up your routine. Try researching new and fun ways to create healthy meals, try doing different kinds of exercising like going for a bike ride with your family or taking a fun dance class. Keep adding in new activities and changing up the way to do things will allow you to over come any wall you may hit. (Korby)<br />
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My advice is just keep moving! &nbsp;Eventually things will get better. (Emily)<br />
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I feel like I have hit a wall &nbsp;I am doing more activity but I am not loosing weight. I am trying to figure out what works best for me. I guess the answer would be to keep trying. (Margaret)<br />
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I would say everyday is a new beginning, life is always changing and will always have challenges. We need to get up every morning with the courage to take on this day, if we fall down we need to get up brush it off and make the choice to not make the same mistakes. I will be the first person to admit it's easier said than done but I also know I'm the only person who has control over my life and my choices. Good luck to all of you in your life journeys. (Neva)Fri, 23 May 2014 00:00:00 -0600{1C61EB5A-8339-4E3F-8045-40B9A1237905}http://10.40.239.129/blogs/2014/05/i-am-healthier-than-i-have-been-in-years/I am Healthier than I Have Been in Years<p><em>She writes,</em></p>
<p class="p1">We all know that exercising, eating healthy, and getting enough sleep will help us on our quest to a better 'you.' &nbsp;So, why don't we do it? &nbsp;I have been on this journey for over a year. &nbsp;I have lost 75 pounds since February 2013. &nbsp;The problem is that I have hit a huge plateau. &nbsp;I have been within 5 pounds since about Valentine's Day of this year. &nbsp;I aim for as close to 10,000 steps a day as I can. &nbsp;I teach school, so I am on my feet all day. &nbsp;I go to Zumba or walk the dog in the evenings. &nbsp;I am careful about my food intake and record it faithfully every single day. &nbsp;Sleep is the area where I need to improve. &nbsp;I am hoping that with summer coming, I can focus more on getting to bed at a decent time and recharge my batteries!</p>
<p class="p1">As for getting discouraged, there have been days. &nbsp;It is on those days that I crave pasta or sticky baked goods. &nbsp;Most days I can resist, but not always. &nbsp;Yes, I do feel better than I have in several years. &nbsp;Yes, I LOVE wearing clothes that are a size that I haven't seen for over a decade. &nbsp;Yes, people still notice that I have lost weight. &nbsp;&nbsp; However, my goal, which seemed so close a few short months ago, has not come to fruition. &nbsp;I have given away bags and bags of clothes to charity, so I know I can't give up. &nbsp;I am NOT buying clothes in those other sizes ever again.</p>
<p class="p1">Last Saturday, as I was leaving Zumba class, a classmate came up to me. &nbsp;She has been gone for 6 months as a snowbird in Arizona. &nbsp;We have been in class together before, but have never really visited about anything. &nbsp;She caught me as I was leaving and said, "Excuse me, but your body composition has completely changed! &nbsp;You must feel terrific." &nbsp;She didn't say, "You're so skinny," or "You've lost so much weight!" &nbsp;She simply noticed that I was healthy. &nbsp;Her words of encouragement were just what I needed to keep me on track for a few more days.</p>
<p class="p1">I read an article Woman's Day magazine called 'Walk Your Way Slim' in the June 2014 issue. &nbsp;One thing that Alison Sweeney states in that article is that she had to change her thinking from, "I wish I were thin," to "I want to be healthy." &nbsp;She says that once she stopped judging herself against an arbitrary rule about being skinny, she was so much happier. &nbsp;That statement really hit home to me. &nbsp;I have been so grateful to feel healthy through this weight loss journey. &nbsp;I have been fighting other health issues, and know that the weight loss, eating right, and better sleep patterns have made a difference in how the other health issue is affecting my body.</p>
<p class="p1">I joined this <strong>My Heart Challenge: Play at Home Edition</strong> in hopes of jump starting the weight loss again. &nbsp;I have realized , now in week 7, that I am healthier than I have been in years. &nbsp;I feel joy at my success and I finally love exercising as part of my day; not as something I do so that I can check it off. &nbsp;Exercising gives me a time to just focus on me, the music, the quiet as I walk my dog, the counting in exercise class... whatever it is, it helps alleviate the stress I feel at the end of each school day. &nbsp;I know that this new lifestyle is a change for the better.</p>
<p class="p1">Yes, I sincerely hope that I can lose another 30 pounds, but if I don't, I know that I am not that heavy, ill, sedentary woman that I knew a little over a year ago. &nbsp;I have tried spin classes, started Zumba-love it, hiked near the ocean, sea kayaked, walked all over on my last vacation, and am able to bend over, tie my shoes, and run up and down stairs without being winded. &nbsp;Life is good! &nbsp;I have made lasting changes and find joy in every single day.</p>Fri, 23 May 2014 00:00:00 -0600